MediterrAsian.com. 7-day plan

A bowl of your favorite whole grain breakfast cereal with soy or regular milk (examples include oatmeal, Bran Flakes, Wheaties, All-Bran, Shredded Wheat, untoasted muesli and wheat biscuits such as Weet-bix and Weetabix)
topped with half a sliced banana

Curried Egg & Salad Sandwich: In a small bowl mash 1 hard-boiled egg with a fork and stir in ½ tablespoon mayonnaise, ½ teaspoon curry powder, and a pinch of salt and pepper until well combined. Spread mixture evenly over 1 slice of whole grain bread and top with shredded lettuce and grated carrot. Sandwich together with another sliced of whole-grain bread and cut in half to serve.

1 sliced apple

Enjoy a night out at a Mediterranean- or Asian-style restaurant (Greek, Italian, Chinese, Spanish, Japanese, Indian, Thai and Moroccan are some examples). Order traditional dishes based around fish, seafood, chicken, legumes, grains and vegetables. Choose a fruit-based dessert.

A handful of cashews

1 carrot

2 whole grain crackers topped with thinly sliced sharp cheese, sliced tomato and a little sea salt and freshly ground black pepper

1-2 cups of tea or coffee

1-2 glasses of wine or beer

Plenty of water

Be physically active for at least 20 minutes. Choose from this list of ideas or come up with your own.

Physically and emotionally relax for at least 30 minutes. Choose from this list of ideas or come up with your own.